Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

(10-15 min.) Dynamic Hip Warm-up

Run 400 m, then:

2 Rounds:

10 Lying Glute Raises w/ 2-sec. pause at hip extension (Perform single-legged, 5/5)

10 Cossack Squats w/ 2-sec. pause at bottom

10 Standing Vertical Jumps (go for max vertical)

10 Samson Lunges

10 Hip Capsule Grinds and Dog Pee

Movement Prep

10 KB Deadlifts

10 Single-Arm Russian Swings, each side

10 Russian Swings

10 Full Swings

Then, alternate between:

25 DUBS or attempts

2 Wall Climbs or attempts

3 rounds

*On the last round, have people use workout modifications for these movements.

Metcon (AMRAP – Rounds and Reps)

In the first 5 min, perform, for time:

Run 400 m

100 Double-unders

In the second 5 min, perform, for time:

Run 300 m

75 DUBS

30 KB Swings (53/35 lbs)

In the third 5 min, perform, for time:

Run 200 m

50 DUBS

20 KB Swings

8 Wall Climbs

In the fourth 5 min… perform:

5 MIN AMRAP

Run 100 m

25 DUBS

10 KB Swings

4 Wall Climbs
Post times of first 3 task workouts to notes.

Scale each of the first 3 tasks to be completed in 4 min or FASTER. Athletes should be resting at least 1 min or MORE btw efforts.

Accessory

Mobilize and foam roll.

2 min. Hip Flexor Trigger Point, each side.